YOGA ASANAS TO STAY FIT AND BOOST IMMUNITY

Take care of your body. It's the only place you have to live.
- Jim Rohn.....

Have you been trying yoga in this Quarantine???

What are your plans regarding fitness during this lockdown? How are you maintaining your body? What are you doing to boost your immunity?

Namaste!!!
Hi there! I am Priyanka V. Today I have brought to you some classic asanas that will not only help you boost up your immunity manifold but will also help you overcome all your stress and anxiety. It will also help to build and strengthen your muscles and calm your mind and will thus increase your focus.

Also at the end of this article will be giving you some tips that will help to boost your immunity in addition to these Asanas.

So let us waive a good bye to anxiety and lower emotions this lockdown season..

How yoga boosts/strengthens your immune system???

Yoga has the power to heal your mind, body and soul.
Regular practice of yoga sequence can strengthen your immune system and help your body to fight off infections too.
So that's the reason you should start practicing yoga, other workouts on a daily basis for atleast 3 to 4 days a week which will boost your metabolism, help in sustaining happy hormones. And you will experience a better quality of sleep.

Why delay...So let's see in detail the numerous benefits of the below mentioned yoga asanas..

1) ADHO MUKHA SHVANASANA (DOWNWARD FACING DOG POSE):

ADHO MUKHA SHVANASANA (DOWNWARD FACING DOG POSE)

This asana is often practised as part of a flowing sequence of poses, especially in Surya Namaskar  (Sun salutations).
This asana Builds strength, improves balance and gives great flexibility to the spine.
It is great for improving blood circulation
which also helps in making your skin feel rejuvenated and relaxed.

HOW TO DO ADHO MUKHA SHVANASANA (DOWNWARD FACING DOG POSE):

a) Starting on all fours.
b) Keep your hands hip distance apart.
c) Tuck your toes in and slowly lift your hips up towards the sky. (Try to make a triangle shape with your body.)
d) Remember to keep your shoulder broad, elbows straight and neck long.
e)Now drop your head down completely. Keeping your toes pointing forward, press the heels down towards the mat. ( If your heels don't touch the mat that's totally fine. With the regular practice it will get improved.)
f) Relax and repeat thrice.

BENEFITS OF ADHO MUKHA SHVANASANA (DOWNWARD FACING DOG POSE):

a) The major benefit of this posture is that it moves white blood cells in the body that help prevent all types of infections and viruses.
b) Helps the body to drain out the sinuses.
c) This sequence is great for your back.
d) Strengthens the chest, arms and shoulders.
e) Revitalize the mind with better blood supply to the brain.

2) DHANURASANA (BOW POSE):

DHANURASANA (BOW POSE)

One of my favourite posture. This asana is great for reducing belly fat. It strengthens the back and abdomen. It is an excellent back bending asana which stretches the entire body.

HOW TO DO DHANURASANA (BOW POSE):

a) Lie down on your abdomen.
b) Keep your arms by your side. Palms facing towards the ceiling.
c)Slowly lift your legs off the mat and grab your ankles with your hands.
d) Now inhale and slowly lift your heels and thighs
away from the floor as much as you can. Breathe normally.
e) Hold the posture for atleast 60 seconds.
f) Relax and repeat the asana twice more.

BENEFITS OF DHANURASANA (BOW POSE):

a) This asana is great for improving stomach disorders.
b) Helps in reducing fat accumulated around belly area.
c)Strengthens the back muscles and abdomen.
d)It is a great posture for helping to fight diabetes.


3) TRIKONASANA ( EXTENDED TRIANGLE POSE):

TRIKONASANA ( EXTENDED TRIANGLE POSE)

It is a standing posture. It is one of the most useful posture for the whole body. It's the posture that will work on the sides of your bust, ankles and legs abdomen, kidney, lungs and pancreas.
It improves the balance and increases concentration.

HOW TO DO TRIKONASANA (EXTENDED TRIANGLE POSE):

a) Stand on your mat, keeping your feet parallel,  arms and back straight.
b) Part your legs little wider as shown in the image.
c) Turn your right foot out nighty degree. To balance in this posture align the centre of your right heel with the centre of your left foot.
d) Now slowly bend your body towards the right foot downward from the waist allowing the left hand to come up in the air and right hand towards the floor placing your palm next to your foot touching the ground. (You can also use yoga blocks and place it near your feet if your hand is not touching the floor.)
e)Hold this posture for a while, breathe slowly.
f) Relax and repeat thrice.

BENEFITS OF TRIKONASANA(EXTENDED TRIANGLE POSE):

a) Stretches the back muscles and improves the flexibility of Spine.
b)It relieves from backache, gastritis, acidity and indigestion issues.
c) Alleviates depression.
d) Strengthens the pelvic area and tones the reproductive system.
e)Strengthens things, calves and buttocks.
f)This yoga postures helps to remove tensions in the back.

4) SARVANGASANA (SHOULDER STAND):

SARVANGASANA (SHOULDER STAND)

This asana is very effective in improving the overall boood circulation of the body. Practicing this asana on regular basis will help in improving your skin conditions. And you can witness the improvement in span of time.

HOW TO DO SARVANGASANA (SHOULDER STAND):

a)Lie down on your back, keeping legs and feet together with arms straight , palms resting on the ground.
b) Gently lift up both the legs straight without bending your knee towards the sky beyond 90 degree ,waist should be off the ground and support the waist with both the hands. Your elbows resting on the ground. Bring your chest closer to your chin. (You can also take support of wall). keep your breath normal.
c) If you feel like coming up back, slowly bend your knees, get your knees close to your forehead and without lifting your head up slowly get your legs down. Rest for a while. Repeat.
d) Hold the posture for 1 to 2 minutes.

* After practicing this asana rest for a while in Shavasana.


BENEFITS OF SARVANGASANA (SHOULDER STAND):

a) Improves blood circulation.
b) Improves eyesight and vision.
c) Reduces wrinkles. It is considered as the most effective asana for glowing skin as during this pose lots of blood flows towards the face.
d) Good for hair problems. Reduces hairfall, premature greying of the hair.
e) Relieves constipation and indigestion issues.
f) Improves the function of ovaries.
g) Stimulate abdominal organs and strengthens the thyroid.
h) Aids weight loss.
i) Boosts brain function, improves memory power.

5) USTRASANA  (CAMEL POSE):

USTRASANA  (CAMEL POSE)

Ustrasana has got a number of mental, emotional and physical healing benefits.
It relieves you of all the anxiety and gives you immense peace and calmness from within. The benefits are worth giving a try and cherish the experience. This asana opens up the entire front side of the body.
It is the best asana for your skin and hairs. it provides blood flow to your scalp and face which helps your skin to glow and solves all your hair problems. Practicing this asana on daily basis will help you stay younger with radiant skin.

HOW TO DO USTRASANA (CAMEL POSE):

a) Sit in the vajrasana(Diamond pose) .
b)Now slowly stand on your knees keeping the back straight, with your legs and feet hip width apart.
c) Keeping the Hands on the lower back, slowly  push the hips forward, lengthen your back and if you are comfortable here , then drop your head back.
d) Now slowly bring your hands to the heels, roll the shoulders behind and open the chest. breathe normally.
e) Hold the postion for atleast 60 seconds.
f) If you feel like releasing the posture. keep your hands on the lower back (supporting the lower back with your hands) first and then release comfortably.

BENEFITS OF USTRASANA (CAMEL POSE):

a) Helps to Improve digestion.
b) Opens the chest and shoulders & helps improving respiration.
c) Relieves from stress and anxiety.
d) Makes your skin glow by enhancing blood flow to your face.
e) Stretches thigh muscles which helps to decrease fat from the thigh region.
f) Stretches your back. And is therefore a great asana for back pain too.
g) Improves spinal flexibility.

6) BHUJANGASANA(COBRA POSE):

BHUJANGASANA(COBRA POSE)

The name is derived from the Sanskrit word 'Bhujanga' which means 'Snake' and 'Asana' which means 'posture'.
This is one of the rejuvenating exercise that resembles the posture of cobra and is great for reducing the stiffness of the lower back.
It helps to open up the chest and shoulders and improves your breathing pattern.

HOW TO DO BHUJANGASANA (COBRA POSE):

a) Lie down on your abdomen keeping heels and toes together knees straight and chin on the ground.
b) Now slowly bring your hands next to your chest.
c) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backwards.
d) Tilt the head as far back as possible and hold the posture for the duration of atleast 60 seconds.
e) Exhale and reverse to the position as in point (a)
f) Repeat thrice.

BENEFITS OF  BHUJANGASANA ( COBRA POSE):

a) Helps in strengthening and improving the flexibility of back muscles.
b) Helps in improving posture of your back and shoulders.
c) Relieves depression and fatigue.
d) Excellent to promote fertility and reduce menstrual pains.
e) Improves your breathing pattern.
f)  It gives good shape to your abdomen.
g) Strengthens your shoulders, chest, back and buttocks.


7) BALASANA (CHILD POSE):

BALASANA (CHILD POSE)

One of the resting pose that we usually do as a counter asana for various asanas practice.
It enables you to reconnect to your inner child.
It is one of the best relaxing asana everyone loves to practice.

HOW TO DO BALASANA (CHILD POSE):

a) Sit in the vajrasana pose ( i.e. on your heels).
b) Keep your spine neutral and spread your knees hip- width apart.
c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.
d) Rest in the pose for as long as needed.

BENEFITS OF BALASANA (CHILD POSE):

a) The benefit of this posture is linked to the entire digestive system.
b) This asana is super calming for the mind.
c) It Elongates the lower back.
d) It gives you physical as well as mental relaxation.
e) Relieve anxiety, alleviate stress and also helps fight insomnia.
f) Relaxes abdomen.
g) Enhances blood circulation.
h) Most importantly, relieves back ache.

All these postures will aid you to strengthen and improve your flexibility.

Note: Before practicing these asanas do not forget to do warm up. You can do 4 to 5 rounds of Surya namaskar (Sun salutations) as your warm up.


Additional tips to fight off infections:

1) Stay hydrated. ( if possible try to have warm water).
2) Have a cup of tea made up of dried ginger ( Sonth), cinnamon sticks (Dalchini), basil leaves (Tulsi) and Jaggery (gur). Best to boost immunity.
3) Before going to bed have a glass of milk with termeric.
4) Consume fruits & Vegetables that are rich in vitamin C. Such as Oranges, grapefruit,lemon papaya, pineapple, Strawberries etc.
5)Never ever starve yourself. Eat healthy stay healthy.
6) Lastly avoid consuming curd at night.

Thank you🙏

Take time everyday. Stay connected to your inner self, because that's the only way to unleash happiness and peace.
Explore your inner potentials through yoga and meditation. It truly has the power to explore the unexplored part of you.
Who knows... You may come across a completely different and much more enthusiastic and fun version of you.
Take a chance to know yourself better.

Wishing you all a peaceful and mindful day. have great day.

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image courtesy: pexels